PROGRAMMING WEEK OF 10/28/19

Monday 10/28/19 Strength: BACK SQUAT 5 x 3 @ 70% WOD: Competition: 10 Min AMRAP of: 7 C2B 1 Length DB OHL (50/35) 100m Ski Erg Performance: 10 Min AMRAP of: 7 C2B 1 Length DB OHL (35/20) 100m Ski Erg Fitness: 10 Min AMRAP of: 7 Ring Rows 1 Length DB OHL/Front Rack...

PROGRAMMING WEEK OF 10/21/19

Monday 10/21/19 WOD: Competition & Performance: 12 Min AMRAP of: 30 Wall Balls (20/14) 15 USSR KB Swings (53/35) 200m Run Then, 12 Min to find ONE REP MAX of: 1 Clean + 1 Hang Squat Clean Fitness: 12 Min AMRAP of: 30 Wall Balls (14/10) 15 USSR KB Swings (35/25)...

PROGRAMMING WEEK OF 10/14/19

Monday 10/14/19 Strength: PAUSE FRONT SQUATS 3 x 3 @ 75 + 10lbs WOD: Competition: 3RFT of: 10 Cal Ski Erg 20 T2B 30 KB Swings (USA 53/35) 40 Double Unders Performance: 3 RFT of: 10 Cal Ski Erg 20 Straight Leg Raises 30 KB Swings (Russian) (53/35) 30 Double Unders...

PROGRAMMING WEEK OF 10/07/19

Monday 10/07/19 Strength: PAUSE FRONT SQUATS 3 x 3 @ 75 + 5lbs WOD: Competition: 5 RFT of: 10 Thrusters (95/65) 10 Bar-facing Burpees Performance: 5 RFT of: 10 Thrusters (75/55) 10 Bar-facing Burpees Fitness: 4 RFT of: 10 Thrusters (75/55) 10 Bar-facing Burpees...